I’ve posted data about myself, here is one of a handful of threads where I attempt to summarize:
This pic in particular:
along with power curves:
and if you look at the thread linked above, basically I got faster simply by pushing my average hours/week up to 7-8.
Simply put, I trained harder than TR in the 2-year self coached era and “got fast” and then with TR dropped hours/week and kept most of the intensity (pic above), and got slower. Then with FasCat and a coach, increased hours again and dropped intensity. Nowadays most of my training is endurance/conditiioning with some intervals. And the intervals I do now are not focused on repeatability and fixed to some % FTP in erg. Instead, like my self-coached days my intervals are done outside and a good percentage of them are designed to push myself near limits (see my Colby Pearce Interview thread and podcast for that coaching approach).
Thats me. IMHO you need to figure out who you are as an athlete and train to your strengths/weaknesses.